Crossfit Virginia Beach

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SUNDAY IS A ICE MAKE UP DAY.. Class at 9:30am

3 rounds for time:

50 Squats
30 KB swings 1.5 pood

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800 meter run
5 rope climbs
50 pull ups
50 Handstand pushups
50 Burpees

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Front squat 3-3-3-3-3 reps

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3 rounds for time:

95 pound OHS  15reps
15 L-pull ups
95 pound Split jerk 15 reps
15 KTE's
95 pound Hang squat cleans  15 reps

"Randy"

For time:

75 pound Power snatches 75 reps

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5 rounds for time:

30 Double unders
65 pound push press 20 reps
10 burpees
2 rope climbs

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!!!!!!!!!!!!!!!!!!!GYM CLOSED FOR WEATHER!!!!!!!!!!!!!!!!!!!!

5 rounds for time:

400 m Run
185# Deadlift 15 reps

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lots of ice on the roads today,, stay inside, stay safe :)

gjithashtu

It is tooriffic!!
AMRAP in TWO-onty minutes

95 # Barbell

2 Sumo Deadlift High Pulls
2 Deadlifts
2 Hang Power Cleans
2 Front Squats
2 Shoulder Press
2 Back Squats
2 Push Press
2 Thrusters
2 Squat Cleans
2 Push Jerks
2 Hang Power Snatches
2 Overhead Squats
200 meter run

Post time dos,tue,tew,to,tambien,
duece,comments..... You know, no,negative,cognize, you want to!

They're,thier,there is a joke to this, if you don't,do not, donut  get it.. read yesterday's comments.

3 rounds for time:

225 pound Deadlift 15 reps
15 HSPU
15 Pull ups
95 Pound Thrusters 15 reps

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30 Double unders
30 Pull ups
30 Double unders
45 Push ups
30 Double unders
60 Sit ups
30 Double unders
75 Squats

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Clean and Jerk 1-1-1-1-1-1-1 reps.

post loads to comments.

Overhead walking lunge happiness

5 rounds for time:

45 pound Overhead walking lunges 20 reps

20 burpees

20 jumping pullups

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And we wonder why America is soooo unhealthy

30 Ring Dips
135 Pound Hang Power Clean 6 reps
25 Ring Dips
135 Pound Hang Power Clean 9 reps
20 Ring Dips
135 Pound Hang Power Clean 12 reps
15 Ring Dips
135 Pound Hang Power Clean 15 reps

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These are the shirts our team will be wearing at the Shamrock Marathon.. If you want one they are for sale here.. MENS and WOMENS 

Even if you are not running, you can show your support for the team by showing up.. even better if you have a shirt on! :) 

P.S. I am not selling these shirts, they are coming straight from the website...

Rest Day

What happens when you let clients write on the board....

1200 m Run
9 Pull ups
9 Thrusters (95/65#)
800 m Run
15 Pull ups
15 Thrusters
400m Run
21 Pull ups

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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

NOT WORK OR FAMILY SAFE.. Language.. This guy is just a bad ass

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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"Benchless Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Push up double reps
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Rita.. Miss you already girl!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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I am back from San Diego :) yay! I only got to work out once while I was gone :( booo..

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

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Rest Day

Pain Storm

500 45# thrusters for time!

more animals

Four rounds for time of:
Run 400 meters
50 Squats

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Lisa uses her crossfit skills for WII boxing

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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A pic from Andrew he called "why I crossfit #124"

"BenchlessLynne"

Five rounds for max reps of:
Push ups
Pull-ups

Post reps for both exercises in all rounds.

Hang squat clean 3-3-3-3-3-3-3 reps

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Or your other option is to catch another crossfitter eating out of zone proportions and snap a photo and send it to me to tell on them!!

Front Squat 1-1-1-1-1-1-1 reps

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It has been warm and you guys have been out and about doing handstands, climbing things, doing pullups on random objects and texting me pics of it :) I love it! keep it up

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

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"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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John, not a fan of the controlled decent from the rope

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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